Workout of the Day

BTC
a) movement prep
3 rounds
30"on/15"off
alt samson stretch
handwalk
twisted cross

b) strength
amrap 10min
kb/db turkish get ups

no equipment move without db/kb or with object

c) conditioning
for time
100 kb/db swings
*emom 10 push ups

no equipment squats"

CAGES
a) warm up 10min
3 rounds
50 single unders
10 step ups
5 handwalk + push ups
into
2 rounds
20 double unders
10 step overs
5 push ups
into
10 double unders
5 double db box step overs
5 double db push press

b) conditioning 20min
for time
80 double unders
40 double db box step overs 60/50
40 double db push press 20/15
60 double unders
30 double db box step overs 60/50
30 double db push press
40 double unders
20 double db box step overs 60/50
20 double db push press 20/15
20 double unders
10 double db box step overs 60/50
10 double db push press 20/15

timecap 25min